MOVEMENT TIP: The Dumbbell Power Snatch

The Dumbell Power Snatch is also very similar to the Dumbell Snatch – the only difference is that instead of dropping into the Dumbell Overhead Squat position, the athlete only needs to drop part way to catch the dumbells. CrossFit Seminar Staff member Julie Foucher demonstrates this movement for us.

Points Of Performance

Stand on feet with hip-width apart

Grip the center of the dumbbell

Dumbbells start on the ground in between both feet

Shoulders over or slightly in front of the dumbbell at set-up

Lumbar curve maintained

Hips and shoulders rise at the same rate

Hips extend rapidly

Heels stay down until hips and legs extend

Shoulder shrugs, followed by a pull under with the arms

Dumbbell is received in a partial overhead squat

Complete at full hip and knee extension with the dumbbell over the middle of both feet